physical. 06/27/14

    Carmen, Nick. Sled drag.
    Carmen, Nick. Sled drag.

    Back squat:

    1 x 15 @ 50-60% of 1RM

    2 x 5 @ 70-80% of 1RM

    Perform high-quality, full range-of-motion reps, and rest as needed between sets. Unless position breaks, all sets are performed uninterrupted.

    Then, as quickly as possible:

    75 Double-under/ 150 High-knee jumprope/ 250 regular jumprope
    50 Lateral burpee*

    If double-under is not yet in your toolbox, set a deadline for it and implement skill work. High-knee and regular jumprope are distant 2nd choices today.

    *Lateral burpees involve a two-footed, side-to-side jump over an implement of your choice and do not include the clap overhead. Today, height of lateral jump is scalable, and based on proficiency and experience. Challenge yourself.